5 Healthy Mediterranean Weekend Dinners to Make Instead of Takeout

Delicious, nourishing, and easy-to-make Mediterranean-inspired dinners perfect for your weekend meals.

There’s something magical about weekends. A time to slow down, reconnect with yourself, and enjoy meals. But let’s be honest after a long week, it’s all too easy to reach for takeout. What if I told you that with just a little planning, you could create vibrant, wholesome, Mediterranean-inspired dinners that are not only stunning on the table but also nourishing for your body?

Mediterranean cuisine is often celebrated for its bold flavours, fresh ingredients, and heart-healthy benefits. Think olive oil, leafy greens, fresh herbs, and seasonal vegetables, foods that don’t just taste good, they heal from within. From supporting gut health and digestion, boosting immunity, to promoting balanced inflammation and energy, these recipes are a gentle way to turn each meal into a restorative ritual.

Here are my favourite weekend meal ideas that are faster, fresher, and far better than takeout.

1. Greek Salad

Bright, crunchy, and packed with antioxidants, this Greek salad is a weekend classic. Adding grilled chicken or prawns boosts protein, supporting muscle health and keeping you satisfied. The olive oil is rich in monounsaturated fats, helping lower inflammation and support heart health.

Ingredients

Serves 4-6

1 medium red onion 

4 slightly firm Roma tomatoes 

1 cucumber 

1 green bell pepper 

Handful Greek pitted Kalamata olives 

Handful Greek feta cheese, cut in blocks 

Pinch of salt 1/2 tbsp 

dried oregano 

5 tbsp extra virgin olive oil 

Protein of choice

Method

1.Cut the red onion in half and thinly slice into half moons.

2.Cut the tomatoes into wedges or large chunks.

3.Cut the partially peeled cucumber in half length-wise, then slice into thick halves.

4.Thinly slice the bell pepper into rings. 

5.Place everything in a large salad dish. Add a good handful of pitted kalamata olives. 

6.Season very lightly with a pinchsalt and dried oregano. 

7.Pour the olive oil and red wine vinegar all over the salad. Give everything a very gentle toss to mix (do NOT over mix, this salad is not meant to be handled too much). 8.Add the the feta blocks on top and add a sprinkle more of dried oregano.

9. Serve.

2. Spinach & Feta Frittata

Eggs are a nutritional powerhouse, rich in choline and high-quality protein, while spinach adds iron, magnesium, and fibre. Fresh herbs like parsley and mint bring antioxidants and anti-inflammatory benefits. This frittata is perfect for a weekend brunch-late-lunch vibe.

Serves: 2 Preparation time: 10 minutes Cooking time: 15 minutes

Ingredients:

8 eggs 

1/4 cup almond milk 

1 tsp dried oregano 

1/2 tsp dill 

1.2 tsp black pepper 

1/2 tsp paprika 

1/4 tsp baking powder (optional) Pinch of salt 

170g spinach, chopped 

1/2 cup brown onion, chopped 

1 cup fresh parsley, chopped 

3 tbsp fresh mint leaves, chopped 

3 garlic cloves, minced 

90g feta cheese, crumbled 

2-4 tsp extra virgin olive oil

Method: 

1. Preheat oven to 190°C

2. In a large bowl, whisk together

3. In a large bowl, whisk together eggs, spices, baking powder, and pinch of salt.

4. Add spinach and all remaining ingredients to the egg mixture. Mix well to combine.

5. In a 12-inch cast iron skillet (or oven-safe skillet), heat olive oil until shimmering but not smoking. Pour in the egg mixture. Give the skillet a gentle shake to allow the egg mixture to spread well. Cook on medium-high heat for about 4 minutes or so allowing the bottom of the eggs to settle.

6. Transfer to heated oven to finish cooking. Bake for 8 minutes or until eggs are cooked through and the top is firm and no longer runny.

3. Tabouli Salad

   
   

Refreshing and herbaceous, tabouli is a fibre-rich salad that supports digestion, stabilises blood sugar, and hydrates the body. Bulgur wheat provides slow-digesting carbohydrates, while parsley and mint deliver a potent dose of vitamins A, C, and K.

Serves 6 Preparation time: 20 minutes

Ingredients

1/2 cup extra fine bulgur wheat 

4 firm Roma tomatoes, very finely chopped 

1 cucumber, very finely chopped 

2 bunches parsley, chopped 

12-15 fresh mint leaves, stems removed, washed, well-dried, very finely chopped 

4 green onions, white and green parts, very finely chopped 

Pinch of salt 

3-4 tbsp lime juice (lemon juice, if you prefer) 

3-4 tbsp extra virgin olive oil

Method: 

1.Wash the bulgur wheat and soak it in water for 5-7 minute. Drain very well (squeeze the bulgur wheat by hand to get rid of any excess water). Set aside.

2.Very finely chop the vegetables,herbs and green onions as indicated above. Be sure to place the tomatoes in a colander to drain excess juice.

3.Place the chopped vegetables, herbs and green onions in a mixing bowl or dish. Add the bulgur and season with salt. Mix gently.

4.Add the the lime juice and olive oil and mix again.

5.For best results, cover the tabouli and refrigerate for 30 minutes.

6. Serve.

4. Mediterranean Baked Fish

Oven-baked fish with herbs, spices, and olive oil is a nutrient-dense option rich in omega-3 fatty acids, essential for heart, brain, and skin health. Adding tomatoes, garlic, and capers brings antioxidants and anti-inflammatory compounds, making this dish both healing and indulgent.

Serves: 6 Preparation time: 10 minutes Cooking time: 25 minutes

Ingredients

1/3 cup extra virgin olive oil 

1 red onion, finely chopped 

2 large tomatoes, diced 

10 garlic cloves, chopped 

1 1/2 tsp ground coriander 

1 tsp Spanish paprika 

1 tsp ground cumin 

1/2 tsp cayenne pepper 

1 1/2 tbsp capers Pinch of salt and pepper 

1/3 cup golden raisins 

650g white fish fillet (e.g. cod fillet, halibut fillet) 

Juice of 1/2 lemon Zest of 

1 lemon Fresh parsley or mint, to garnish

200g cous cous

Method

1. Prepare the tomato and capers sauce. In a medium saucepan, heat olive oil over medium-high heat until shimmering but not smoking. Add onions, cook for 3 minutes until it begins to turn gold in colour, tossing regularly. Add tomatoes, garlic, spices, pinch of salt and pepper, capers, and raisins. Bring to a boil, then turn heat down to medium-low and let simmer for approximately 15 minutes.

2. Heat oven to 200°C. 

3. Pat fish dry and season with salt and pepper on both sides.

4. Pour 1/2 of the cooked tomato sauce into the bottom of a baking dish. Arrange the fish on top. Add lemon juice and lemon zest, then top with the remaining tomato sauce.

5. Bake in oven for 15 to 18 minutes or until fish is cooked through and flakes easily (do not over- cook).

6. Cook 200g cous cous as directed by instructions on packet.

7. Remove from heat and garnish with fresh parsley or mint to your liking.

5. Salmon Garlic Lemon Salad

Salmon is another omega-3 superstar, supporting cardiovascular health, cognitive function, and reducing inflammation. Toss it with fresh vegetables, olives, and herbs for a light, energizing dinner that’s bursting with flavour.

Serves: 4 Preparation time: 10 minutes Cooking time: 10 minutes

Ingredients: 

4 salmon fillets

2 tbsp chopped fresh oregano 

3 garlic cloves, minced 

Extra virgin olive oil 

Juice of 1 lemon 

Pinch of salt & pepper 

1 cup halved cherry tomatoes 

2/3 cup green ripe olives, pitted and halved 

1/2 cucumber, diced 

1/4 cup fresh parsley, chopped 

3 tbsp fresh basil, chopped

1/3 cup feta cheese, crumbled 

200g cous cous

Method:

1. In a medium bowl, add salmon fillets. Sprinkle evenly with oregano, garlic, olive oil and lemon juice. Mix together so salmon fillets are coated. Sprinkle fillets evenly on each side with salt and pepper.

2. Heat a large cast-iron skillet over medium-high heat. Add in a drizzle of olive oil so the bottom of the pan is well coated. When the pan is hot, add salmon, skin side down and cook for 5 minutes. With a fish spatula, gently flip the salmon fillets and cook for an additional 2-3 minutes on the other side. 

3. Cook 200g cous cous as directed by instructions on packet.

4. While salmon is cooking, add cherry tomatoes, olives, cucumber, parsley, basil, feta cheese, a drizzle of olive oil and season to taste with salt and pepper. Mix together and set aside to top salmon.

5. Transfer salmon to a serving-patter and top garnish evenly.

Weekends are the perfect time to reconnect with your kitchen, explore flavours, and nourish your body with real, wholesome foods. These Mediterranean-inspired dinners are more than just recipes they’re a way to slow down, create joy, and support your wellbeing from the inside out. So, next time the takeout menu tempts you, remember: healing, vibrant meals are only 20-30 minutes away.